Monthly Archives: December 2013

We will be closed New Year’s Day. New Year’s Eve will have normal class times throughout the day. Just as we did with Christmas, Wednesday’s programming will be done on Thursday so there will not be a Connectivity day this week. Rest up and enjoy your holiday!

Here’s a video of one of the top CrossFit athletes preparing for the Open workout 13.5. This is one of my favorites, because even though Mikko has a crazy engine and does more than the average athlete, you still see him struggle. This workout is not an easy one for him, yet he pushes himself to that elite level.

Some quick guidelines for tomorrow’s white elephant gift exchange. Well, anything goes really. Nothing too extravagant, we’re talking under $20 for sure. If you want to do something serious or fancy go right ahead, but you can also have some fun with it and get a gag gift. I can’t wait til tomorrow! Hope to see you all there.

I hope everyone rested up and had a great Christmas. Below is a picture of a gift I got from Tiffany and Hosein. A Kettlebell coffee mug! Thanks guys, I’m going to put it to good use.
We will start our transition into preparation for the CrossFit Open beginning next week. Like I told some of you, not much will change but there will be an increase in conditioning with a focus on very specific movements (thrusters, chest to bar pull-ups, Burpees!). The Open begins in March, so the goal is to begin preparations early.

We will be closed Christmas Day as well as the morning after. All other classes will be held at their normal times including Thursday afternoon and evening. Also, there will not be a connectivity portion on Thursday. Since Wednesday will technically be a rest day, we’ll be doing that days’ work on Thursday. I hope everyone has a great holiday week, and don’t forget about our Holiday Party this Friday!

12/23/13
4×3 Pause Cleans + 1 Jerk after the third Clean (Hold for a quick pause 1″ from the floor, pull to just below the knee and hold for another quick pause, then explode into a full Clean)

These do not need to be touch and go but they should be done with as little hesitation as possible

All the reps on the Thrusters are to be done unbroken. Do not go heavier than Rx’d.
3 Rounds (75/45)
15 Thrusters Rest 20 seconds